Keto Pumpkin Mousse

Is pumpkin keto friendly?

Pumpkin is not only low in carbs but also high in protein and rich in vitamins and minerals, which can contribute positively to a keto diet and overall health​. A cup of fresh pumpkin has about 12.7g of net carbs, after accounting for the fiber content.

Is canned pumpkin high in carbs?

Canned pumpkin is relatively low in carbohydrates. A half-cup serving contains about 10 grams of total carbs and 4 grams of fiber, which equates to 6 grams of net carbs​​. It's important to distinguish between pure canned pumpkin and canned pumpkin pie mix; the latter contains a significantly higher amount of carbs due to added sugars — about 71 grams of carbohydrates per cup. In contrast, a cup of pure canned pumpkin contains about 20 grams of total carbohydrates and no added sugars​

Ingredients

Just a few ingredients make this easy sugar-free keto mousse.

• Cream cheese - use full fat cream cheese and ensure that it is softened for a smooth mousse.
• Pumpkin puree - Use canned pumpkin puree or make your own by roasting and pureeing fresh pumpkin.
• Low Carb Sweetener - we used allulose for the sweetener, but any other low carb sweetener such as monk fruit or Swerve are other great options.
• Cream - heavy whipping cream is best.
• Vanilla - optional but goes well with the pumpkin pie spice.

Making homemade pumpkin spice

Although I used pumpkin spice from a jar you could easily make your own.   A great blend for pumpkin spice is:

¼ teaspoon ground ginger

¼ teaspoon ground nutmeg

¼ teaspoon all spice

¼ teaspoon cinnamon 

Mix them up and voila! You have pumpkin spice!  I've found that in my travels that a jar of pumpkin spice is not always readily available so it's always good to have a good home blend mix as a back up. 

How to make keto pumpkin mousse recipe

This is an easy recipe that takes minutes to make.

Whisk the cream cheese and pumpkin puree.

Add the cream, vanilla, sweetener and pumpkin spice.

Whisk until thick.

Spoon into glasses and chill until ready to serve.

Storage

Keep the pumpkin mousse in the fridge and cover it with cling film to prevent the top from drying and it should last up to 3 days.

Recipe Tips

If you are using canned pumpkin puree it may have spices added to it so you might not need to add any additional pumpkin spice.

Adjust the spice quantities to suit your taste. You might want to start with a little and taste as you go to ensure it's to your liking.

Refrigerate the mousse for a few hours or overnight to allow the flavors to meld and the mousse to set properly.

Consider topping your pumpkin mousse with whipped cream, a sprinkle of cinnamon, chopped nuts, or crushed low carb gingersnap cookies for added texture and flavor.

How to serve pumpkin mousse

This is a rich and creamy keto pumpkin cheesecake mousse so is best served in small glasses, parfait glasses or cups.

The pumpkin mousse can be piped into a serving cup or glass for a more neater appearance. Or spoon it into the serving glasses and top with toasted pecans.

Other low carb mousse recipes

If you enjoy a low carb and gluten-free mousse for dessert, we have other recipes you may enjoy:

Raspberry Chocolate Cheesecake Mousse

Lemon Mousse

Cottage Cheese Mousse

Raspberry Mousse Cake

Chocolate Mousse Cake

Mixed Berry Cheesecake Mousse